Butt exercise advice needed

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Replies

  • timsla
    timsla Posts: 174 Member
    Jessyperry wrote: »
    I'm on an approximately 1500 calorie diet a day. I've cut out white carbs and stick to corn flour and whole wheat flour, but I rarely eat it anyway. My family genetics are good, my whole family is pretty thin and my mom has a phenomenal butt (LOL).

    https://bretcontreras.com just dig the through the site
  • sgt1372
    sgt1372 Posts: 3,997 Member
    gyarugal07 wrote: »
    Genetics has absolutely nothing to do with gaining a round, lifted tone butt.

    Nonsense.

    Your genetics absolutely limit how much you can enhance or change your physique, just as it limits your maximum physical performance potential.

    Some people will NEVER be able to develop a full rounded butt regardless of what exercises they do and how much they do them.

    I am one such person and despite being able to DL 391 and SQT 276 my butt appears rounded and muscular from behind but looks totally flat from the side. Nothing is going to be able to change this. It's genetic and I have accepted it.

    Others who experience similar limitations in their physical development in their butt (or any other part of their body, for that matter) need to decide whether further effort is justified or whether its an artifact of their genetics that they just have to accept and move past rather than obsess about by engaging in the fruitless effort to change something that simply cannot be changed.

  • StealthHealth
    StealthHealth Posts: 2,417 Member
    I agree with @sardelsa 's comments on getting the diet right and choosing a reputable program to follow (as opposed to doing every glute exercise that you can think of), not least because I assume that a reputable program like Strong Curves has a balance of exercises - It is a big mistake to create your own exercise program which focuses on a specific body part to the exclusion of all other areas because this would be likely to lead to muscle imbalances and eventually health problems.
  • Azdak
    Azdak Posts: 8,281 Member
    You might try bretcontreras.com. He's known as The Glute Guy. Might be relevant, I don't know.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    edited August 2017
    RAD_Fitness wrote: »
    sgt1372 wrote: »
    gyarugal07 wrote: »
    Genetics has absolutely nothing to do with gaining a round, lifted tone butt.

    Nonsense.

    Your genetics absolutely limit how much you can enhance or change your physique, just as it limits your maximum physical performance potential.

    Some people will NEVER be able to develop a full rounded butt regardless of what exercises they do and how much they do them.

    I am one such person and despite being able to DL 391 and SQT 276 my butt appears rounded and muscular from behind but looks totally flat from the side. Nothing is going to be able to change this. It's genetic and I have accepted it.

    Others who experience similar limitations in their physical development in their butt (or any other part of their body, for that matter) need to decide whether further effort is justified or whether its an artifact of their genetics that they just have to accept and move past rather than obsess about by engaging in the fruitless effort to change something that simply cannot be changed.

    That's most definitely not your physical performance limit.

    Maybe you aren't able to engage your glutes like others can? I think for sure genetics matter when you are at your max potential, but anyone alive is not, because you can train again today to push that limit. I just think that's a weak copout, just accepting that you can't do or get something just because.
    Lol, dude stop. Johnnie Jackson is a reknowned bodybuilder who lifts some amazing weight, along with Branch Warren. Both are enhanced and bust their *kitten* in the gym daily. So why doesn't Johnnie's leg sweep mirror that or Branch's? Or why doesn't Branch have full biceps like Johnnie?

    Genetics.

    No matter how hard either train or enhance, due to their genetics, their shape is their shape.

    So people who don't have it in the genetic cards to have a full round butt, aren't likely going to have it no matter how hard they work out. You can even see it in bikini shows and fitness shows that many females have a "boxier" look to some who may have a "heart shaped" bottom.

    So quit with the "copout" crap. I'll never be able to dunk a basketball based on genetics. I'm short and don't have "springs" to do it. I could train as hard and consistent as I want and not "copout", but reality is reality.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited August 2017
    RAD_Fitness wrote: »
    sgt1372 wrote: »
    gyarugal07 wrote: »
    Genetics has absolutely nothing to do with gaining a round, lifted tone butt.

    Nonsense.

    Your genetics absolutely limit how much you can enhance or change your physique, just as it limits your maximum physical performance potential.

    Some people will NEVER be able to develop a full rounded butt regardless of what exercises they do and how much they do them.

    I am one such person and despite being able to DL 391 and SQT 276 my butt appears rounded and muscular from behind but looks totally flat from the side. Nothing is going to be able to change this. It's genetic and I have accepted it.

    Others who experience similar limitations in their physical development in their butt (or any other part of their body, for that matter) need to decide whether further effort is justified or whether its an artifact of their genetics that they just have to accept and move past rather than obsess about by engaging in the fruitless effort to change something that simply cannot be changed.

    That's most definitely not your physical performance limit.

    Maybe you aren't able to engage your glutes like others can? I think for sure genetics matter when you are at your max potential, but anyone alive is not, because you can train again today to push that limit. I just think that's a weak copout, just accepting that you can't do or get something just because.

    This is just bro-BS.

    I'm never going to be as tall or as big as the Rock or have a full rounded butt like Grey Worm displayed on GoT unless I get a butt lift and implant.

    Why? Genetics.

    BTW, did I mention that I'm 66, weigh only 158 and lift at an advanced and elite level based on age and weight adjusted charts?

    Nothing except an increased risk injury would come from trying to push those limits further just to work on the shape of my butt.

    Thanks but no thanks.
  • Jessyperry
    Jessyperry Posts: 15 Member
    I just ordered the Strong Curves book. Going to try it out along with increasing protein intake. Thank you all for your help and suggestions <3
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    Leadfoot_Lewis wrote: »
    "slaite1 wrote:
    So I'm going to second her recommendation. Or at least get on a structured program rather than just doing a bunch of random exercises and hoping for results. It's way too easy to spin your wheels, I did it for years. Once I created structure and consistency in my workouts, my progress was dramatic. I think most people will tell you the same.

    I agree with this. Stop doing a zillion exercises and put your focus into a couple of exercises weighted, and increase that weight each workout. All I do for legs/glutes are variations of Squats and Lunges (again, do them weighted). You can maybe add RDLs but honestly that's all you need.

    Yes, follow a program! Strong Curves is probably your best bet. It's very hard to be effective going by feel.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    RavenLibra wrote: »
    Also time on a stationary bike will help... set the resistance high and keep the pace around 90 rpm, make it burn 15 minutes should be plenty as long as you keep the rpms at 90

    Does the bike help the butt? I'm just surprised because when I cycle I don't feel any butt burn - just quads and calves mainly. Even hard pedalling seems well within the comfort zone of my very untrained behind.
  • Jessyperry
    Jessyperry Posts: 15 Member
    CattOfTheGarage wrote: »
    RavenLibra wrote: »
    Also time on a stationary bike will help... set the resistance high and keep the pace around 90 rpm, make it burn 15 minutes should be plenty as long as you keep the rpms at 90

    Does the bike help the butt? I'm just surprised because when I cycle I don't feel any butt burn - just quads and calves mainly. Even hard pedalling seems well within the comfort zone of my very untrained behind.

    I know I feel it in the butt (LOL) if I bike with my butt above the seat (don't actually sit down).
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    Jessyperry wrote: »
    CattOfTheGarage wrote: »
    RavenLibra wrote: »
    Also time on a stationary bike will help... set the resistance high and keep the pace around 90 rpm, make it burn 15 minutes should be plenty as long as you keep the rpms at 90

    Does the bike help the butt? I'm just surprised because when I cycle I don't feel any butt burn - just quads and calves mainly. Even hard pedalling seems well within the comfort zone of my very untrained behind.

    I know I feel it in the butt (LOL) if I bike with my butt above the seat (don't actually sit down).

    Maybe that's where I'm going wrong.
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